DJ Lateral Sprint

The height of the box will vary dependant upon your jumping ability, however as a guideline, aim to have the box height equal to your vertical height for your feet.

Keeping your knees slightly bent with your feet at the edge of the box, slide over the edge of the box and land on both feet – avoid jumping off the box.

Upon landing prepare immediately for an upward take off, using your arms to help generate height, by throwing the arms upwards.

Aim for minimum contact with the ground, and maximum height with each jump, remembering the actual jump begins upon the landing from the raised box.

When you land after your jump, aim to sprint either to your left or right for a distance of 15 - 25 meters. You may decide to work with a partner who will point the direction that you will sprint, just prior to your landing for your sprint.

You may decide to work this exercise without the upward explosive jump, and use it as a landing reaction drill.